Seared Scallops with White Beans & Spinach
25 min 1 serving 420 kcal · 30 g proteinLevel: Intermediate
The nutritionist's note
High in lean protein, fiber, iron, and omega‑3.
Ingredients
1 serving
- scallops150 g
- white beans, cooked100 g
- fresh spinach60 g
- diced tomatoes80 g
- garlic5 g
- vegetable oil5 g
Method
- 1
Sear scallops (150 g) for 2 min per side in oil (5 g).
- 2
Set scallops aside. Sauté garlic (5 g), then add diced tomatoes (80 g) and white beans (100 g), simmer for 5 min.
- 3
Return scallops, stir in spinach (60 g), cook 2 min more.
Nutrition facts
per serving
| Energy | 420 kcal |
|---|---|
| Protein | 30 g |
| Carbohydrates | 28 g |
| Fat | 18 g |
| Fibre | 8 g |
| Iron | 4 mg |
| Vitamin B12 | 1.5 µg |
Potential allergens
- shellfish
- legumes
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